Most people would agree that opting to have a salad as a main meal is surely a “healthy option”.  However, it’s worth keeping in mind that not all salads are created equal.

What should you be throwing in your salad bowl to boost your energy and overall wellbeing?

‘Lettuce’ begin with the basics

“Go for green” states Lila Bruk, a registered dietician based in Johannesburg. Bruk suggests opting for darker greens, such as spinach, kale and romaine lettuce (instead of pale lettuces) that are packed with nutrients, vitamins and antioxidants.

Next, add some colour and crunch by including foods that are healthy, tasty and low in kilojoules such as broccoli florets, cucumber, tomatoes, beets, peppers, roasted butternut, red onions, sprouts and beans.

If you’re an avocado fan, it might be your favourite salad ingredient. “Just remember that although it’s a healthy fat, you should only be eating a third of an avocado per serving,” says Bruk. The same applies to olives in terms of being mindful when it comes to portion size.

If you’re having salad as main meal, Bruk advises “punching up on the protein by including one or more of the following: chicken, lean beef, tofu, edamame beans, hardboiled eggs, tuna, salmon, low fat cheese, chickpeas or quinoa”.

To top it off

According to an article for Verywell-fit, this is often where we tend to “ruin a healthy salad”.

Instead of topping off your salad by tossing in croutons and drenching it with dressing (often high in sugar and fats) – add a tablespoon of sunflower seeds or chopped nuts, which will boost the nutritional value of your meal and keep you fuller for longer. If you truly love dressing, go with a light vinaigrette, or squeeze some fresh lemon with a drizzle of olive oil. For a little sweetness, add some pomegranate seeds or dried cranberries.

Pimping your salad can be a great way to boost your health and there’s plenty variety to keep it interesting. 

What will your next meal be?

References

Cleveland Clinic (2020) 8 steps to make the healthiest, most delicious salads ever. Available [online] https://health.clevelandclinic.org/8-ways-to-make-a-super-healthy-salad-infographic/

Lehman. S. (2020) How to ruin a healthy salad. Available at Verywell-fit [online] https://www.verywellfit.com/how-to-ruin-a-healthy-salad-2507683

Scott. J. (2019) Tips to boost salad nutrition. Available at Verywell-fit [online] https://www.verywellfit.com/how-to-make-healthy-salads-3495825